ScalingThis AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate OptionComplete as many rounds as possible in 20 minutes of:5 chest-to-bar pull-ups10 push-ups15 single-leg squats to a box, alternating*After every 3 rounds, run 400 meters

ScalingTry for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

ScalingThis workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

ScalingThis is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

ScalingModify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

21-15-9 reps for time of:Dumbbell snatchesBurpees, jumping over the dumbbell

Men: 50-lb. dumbbellWomen: 35-lb. dumbbell

ScalingUse this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)21-15-9 reps for time of:Dumbbell snatchesBurpees, stepping over the dumbbell

Men: 35-lb. dumbbellWomen: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)21-15-9 reps for time of:Dumbbell snatchesBurpees, stepping over the dumbbell

ScalingThis is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.